(EAT HEALTHY , LIVE HEALTHY)
Fruit and vegetables are an important part of our daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. There are many varieties of fruit and vegetables available.
Colour is the key to healthy food
Maximum health and protection against disease comes from eating a wide variety of fruits and vegetables.The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.
Foods of similar colours generally contain similar protective compounds so try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:
- Red foods – like tomatoes and watermelon contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
- Green vegetables – like spinach and kale contain lutein and zeaxanthin, which may help protect against age-related eye disease.
- Blue and purple foods – like blueberries and eggplant contain anthocyanins, which may help protect the body from cancer.
- White foods – like cauliflower contain sulforaphane, which may also help protect against some cancers.
Nutrient Information for Fruits and Vegetables
Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.
Fiber | |
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease. | Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes |
Folate* | |
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect. | Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus |
Potassium | |
Diets rich in potassium may help to maintain a healthy blood pressure. | Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice |
Vitamin A | |
Vitamin A keeps eyes and skin healthy and helps to protect against infections. | Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage |
Vitamin C | |
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. | Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower |
Daily Food Plans & Worksheets
The Daily Food Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, gender, height, weight, and physical activity level. A helpful Worksheet is also available to help you keep track.
Daily Food Plans
Calorie Level of Food Plan | Age Group for Food Plan | |||
1000 calories | 2 year olds | |||
1200 calories | 3 year olds | 4-5 year olds | 6-8 year olds | |
1400 calories | 3 year olds | 4-5 year olds | 6-8 year olds | |
1600 calories | 4-5 year olds | 6-8 year olds | 9-17 year olds | 18+ year olds |
1800 calories | 6-8 year olds | 9-17 year olds | 18+ year olds | |
2000 calories | 6-8 year olds | 9-17 year olds | 18+ year olds | |
2200 calories | 9-17 year olds | 18+ year olds | ||
2400 calories | 9-17 year olds | 18+ year olds | ||
2600 calories | 9-17 year olds | 18+ year olds | ||
2800 calories | 9-17 year olds | 18+ year olds | ||
3000 calories | 9-17 year olds | 18+ year olds | ||
3200 calories | 9-17 year olds | 18+ year olds | ||
GOOD HEALTH.
The Prophet Muhammad (peace be upon him) said: "Ask God for forgiveness and health, for after being granted certainty, one is given nothing better than (good) health." - Al-Tirmidhi, Hadith 780
Narrated Ibn Mas'ud (Peace be with him), the Prophet (Peace and Blessings of Allah be upon him) said, "No one on the Day of Judgment would be able to move a bit until they answer to five questions they would be asked: How did he spend his life? How did he utilize his youth? How did he earn his wealth? How did he spend it? And, how did he practice what he learnt? [Sunan al-Tirmizi, Vol. 4, #2424]
Diet & Nutrition
Various verses and texts within Islam Holy Quran and Hadith’s promote the eating of healthy wholesome food and eating in moderation. God clearly states in the Quran:
Eat of the good things which We have provided for you. (Quran 2:173)
Eat of what is lawful and wholesome on the earth.(Quran 2:168)
Forbidden to Buy in Suspicious Condition.
Translation of Sahih Muslim, : Book 10, Number 3667: Ibn Umar (Allah be pleased with them) reported Allah's Messenger (may peace be upon him) as saying: Do not buy fruit until its good condition becomes clear, and (the danger) of blight is no more. He said: Its good condition becoming clear implies that it becomes red or yellow.
Narrated Anas bin Malik (Peace be with him) The prophet (Peace and Blessings of Allah be upon him) forbade the sale of grapes till they become black and the sale of grain till it becomes hard.[Reported by Al-Khamsa, except An-Nasai and graded Sahih by Ibn Hibban and Al-Hakim]Commentary: It means that when the grains is ripe in the spike, it is permitted to sell the crop, but only needful measure and not more, otherwise the rule is to sell after thrashing and cleaning.
Allah is He, than Whom there is no other god;- Who knows (all things) both secret and open; He, Most Gracious, Most Merciful.
" Holy Quran :60:13. O you who believe, do not befriend people with whom GOD is angry, and who are hopelessly stuck in disbelief; they are just as hopeless as the disbelievers who are already in the graves.
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